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Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: BP

In the 7 days ending Sep 26, 2009:

activity # timemileskm+m
  Strength3 2:39:15 13.75 22.13
  Walking6 2:16:00 9.25(14:42) 14.89(9:08)
  Running4 1:30:33 12.29(7:22) 19.78(4:35) 240
  Orienteering1 1:09:03 4.97(13:53) 8.0(8:38) 18023 /30c76%
  Track1 2:38 0.62(4:14) 1.0(2:38)
  Total7 7:37:29 40.88 65.8 42023 /30c76%
averages - weight:62.8kg

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SuMoTuWeThFrSa

Saturday Sep 26, 2009 #

Walking 45:00 [2] 2.5 mi (18:00 / mi)
(rest day)

Friday Sep 25, 2009 #

Walking warm up/down 14:00 [1] 1.0 mi (14:00 / mi)

Strength (Day at the Office) 45:00 [2]

A few hours volunteering at Caspar a half way house in Cambridge- yard work- mowed the lawn using a human-powered hand mower- hence logging as training! And fall leaf clean up- end result looked very nice. Beautiful day and a worthwhile cause.

Running (easy trail) 24:10 intensity: (15:00 @2) + (9:10 @3) 5.0 km (4:50 / km) +40m 4:39 / km

5k XC- superb fall conditions- the summer we didn't have- barely got out of 2nd gear (splits 12:41 and 11:29) but good to stretch out the legs.
And from last weekend, transient fame in our local rag the Carlisle Mosquito:
http://www.carlislemosquito.org/ (photos Sept 25)

Thursday Sep 24, 2009 #

Walking warm up/down 17:00 [2] 1.25 mi (13:36 / mi)

Strength (Stretching) 35:00 [1]

Strength (spin) 24:15 [3] 8.0 mi (3:02 / mi)

Wednesday Sep 23, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 17:00 [2] 1.7 mi (10:00 / mi)

Running (Uphill) 22:59 intensity: (5:00 @3) + (15:00 @4) + (2:59 @5) 4.0 km (5:45 / km) +200m 4:36 / km
weight:62.6kg

Treadmill incline to 10%- average 5%. HR 88-90% so at threshold for most of workout. Good recovery.

Tuesday Sep 22, 2009 #

Walking 20:00 [2] 1.5 mi (13:20 / mi)

Running warm up/down 24 [2] 2.5 mi (10 / mi)

Warm up for track with stretching

Track 2:38 [3] 1.0 km (2:38 / km)

Rescheduled track to earlier in the week and kept it light, short and "easy". After warm up and some strides did 10x100m at 90% effort, which was 14-16 sec per leg with 100m jog between. Focused on form with knee lift and arm action to stay fluid. More stretching, cool down and called it a day.

Monday Sep 21, 2009 #

Walking (reflection) 20:00 [2] 1.5 mi (13:20 / mi)

Nice morning to walk to work. Exactly 1 week to go before enforced taper sitting on a plane for 30 hrs to Perth! This week will stick to standard 2 strength sessions, 3-4 running with tempo, long and track ( maybe an 800m time trial) and 1 easy day.

Overall, 20 weeks completed in a 24 week program, which has gone very well, and probably the most comprehensive /disciplined training I have done in 3 decades. Work, including the FDA has obliged. In summary:

Mental: focused, confident and attacking. Comfortable in red zone when pushing hard. Relaxed when needed.

Technical: much sharper (albeit still make irritating errors but that's the sport), comfortable with thumb and baseplate compasses (will use thumb for sprint and middle events) baseplate for long. Reading fine detail and simplifying much better.

Physical: running well with good balance of endurance and speed. Can always do more but importantly no injuries other than minor twinges here and there. New bifocals with adjustment in reading zone have made map reading more secure (crap in rain though)

Outlook: taper next week, some technical training in Perth, then Canberra 2 days, before sprint events in Sydney then Longs in Lithgow area. Otherwise ready to have a good time, vacation with spouse and orienteer well. Let's rock and roll.

Strength (strength) 35:00 [3]
weight:63kg

core and arms, stretching

Strength (spin) 20:00 [2] 5.75 mi (3:29 / mi)

Nice and easy

Sunday Sep 20, 2009 #

Running warm up/down 26:00 [2] 2.5 mi (10:24 / mi)

beautiful day- no rain temp around 70

Orienteering race 50:28 intensity: (10:00 @3) + (40:28 @4) *** 5.3 km (9:31 / km) +145m 8:23 / km
spiked:15/21c

Very nice GB green course set by Tim Parson- middle-distancy technical through all the best areas (**** in parts for complexity). Had a good run, maybe even a very good run, with minor bobbles costing a max of 1 min on a bad route choice 18-19, 15-30 secs on a handful of others- total errors about 2:30. Actual distance 6.9k. Good tune up.

Orienteering (sprint yellow) 18:35 [4] *** 2.7 km (6:53 / km) +35m 6:28 / km
spiked:8/9c

GB Nice yellow for sprint training- missed one by 30 secs. Otherwise steady

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